The psoas is a deep core muscle that is part of the hip flexors. You have one on each side of the body and its main responsibility is to lift the thigh towards the chest. In addition, it participates in the stability of the lower back, pubis and hips. If you spend most of the day sitting, at work, or in the car, these muscles can contract and shorten. To solve the problem, stretch and strengthen the psoas and all the muscles around them, along with the tendons.
Steps
Method 1 of 3: Stretch the Psoas
Step 1. Start with a knee stretch
Kneel on the ground with one leg, keeping the knees at right angles. Keep your back straight and tailbone forward as you squeeze your glutes and move your hips forward until you feel the muscles stretch.
- Hold the position for 20-30 seconds, breathing deeply. Switch legs and repeat.
- If you have contracted psoas, repeat the stretch 2-3 times a day.
Step 2. Combine the psoas stretch with the quadriceps stretch
The glutes and anterior thigh muscles help support the psoas and contribute to their strength. To stretch all of these muscles, bring your arms behind your back and lift the foot of the rear leg towards your buttocks once you have taken the kneeling position described above.
Step 3. Use internal rotation to stretch the entire psoas
The simple internal rotation movement of the rear leg during the knee stretch allows you to more effectively stretch the entire muscle.
- To use this variation, move the foot of the back leg to the other side of the body. The back leg should be diagonally behind you and not in the same line as the other. This way it will rotate inward.
- Hold for 30 seconds, then switch to the other side.
Step 4. Isolate the psoas with the position of warrior 1
Stand under an entrance, keeping the right side of the body just behind the door jamb. Bring your left leg over the entrance, then extend your right leg behind you, keeping your heel on the ground. Extend your arms above your head, pressing your palms against the wall. Bring your hips forward until your front knee is bent 90 degrees.
- Hold for 20-30 seconds, breathing deeply, then repeat on the other side.
- Changing the warrior's stance using a door makes the exercise easier for beginners. Even if you are a yoga expert, this variant allows you to isolate the psoas and perform a targeted stretch.
Step 5. Fully stretch the psoas with the bridge position
Lie with your back on the ground, knees bent and feet flat hip-width apart. Pull your heels towards your buttocks. Extend your arms at your hips, with your palms open towards the ceiling. Raise your hips to form a bridge. Contract your core and breathe deeply.
- Hold for 5-10 seconds, then slowly return to the ground. As you become more practical, increase the duration of the exercise by a few seconds, gradually.
- Positions that require you to bend the back, such as bridge, require full extension of the hips. Notably, this position also stretches both psoas muscles at the same time.
Step 6. Test yourself with a variation of the half frog
Begin this position on your back, keeping your right knee close to your chest, with your left leg stretched out on the ground. Focus on your breathing for a moment, then lower your right knee and rotate it over your left leg. Keeping the right knee bent, roll to the left side until a right angle is formed between the knee and the hip. Then turn on your stomach.
- You can lie down with your arms stretched over your head or raise your forearms with your elbows at 90 degrees.
- Roll your shoulders back so that your shoulder blades are perpendicular to your spine. The more you lift your chest, the more you will stretch your psoas. Hold for 10-15 seconds, then repeat on the other side.
Step 7. Include hip extension exercises in your training program
Activities like cycling and running can make your hip flexors work a lot. Balance those sports with others such as skating or cross-country skiing, which have a hip extension effect.
If you work out at the gym, add exercises such as cross-training or elliptical to your treadmill and stationary bike
Method 2 of 3: Empower the Psoas
Step 1. Warm up with the Frankensteins
Stand up straight and pull your shoulders back. Make sure you have space to walk a few steps forward. Extend your arms out in front of you. With each step, stretch your straight leg out in front of you and try to raise it as high as possible. Then lower it and raise the other.
- Take about 10 steps forward, then turn around and return to the starting point by repeating the exercise.
- Try to keep your back straight. If your psoas and hamstrings are contracted, you will notice that your back leans forward.
- This exercise takes its name from the particular gait reminiscent of that of the Frankenstein's monster. It allows you to warm up all the muscles of the lower body and make the psoas work.
Step 2. Contract the psoas with the position of the boat
To assume this position, sit on the ground with your knees bent and feet flat. Extend your arms and hug your shins. Lean back until your elbows are straight, keeping your back straight. Once your arms are stretched, let go of your legs, so that your hands are stretched out at your sides.
- Hold the position for 20-30 seconds, breathing deeply.
- To perform the full version of the pose, straighten your feet and straighten your legs. Form a "V" between the legs and the chest, with the arms extended as in the modified version of the position. Hold for 10-15 seconds at first, then gradually add 5 seconds of duration.
- The position of the boat strengthens the psoas, back and core, improving your balance.
Step 3. Switch to inverted plank
While seated, place your hands on the ground behind you with your fingers towards your toes. Raise your pelvis using your glutes and hamstrings until your arms are straight and your knees are at right angles.
To begin, hold the position for 20-30 seconds. Once this exercise no longer puts you in trouble, you can move on to the full inverted plank. Stretch your legs forward, keeping your shoulders back and your arms still. Hold for 30 seconds to 1 minute
Step 4. Strengthen the psoas with suspended leg raises
Hang from a pull-up bar, then squeeze your hips and bring your legs towards your chest. Keep your body completely still, using core strength, without swinging to get the necessary thrust.
- Start with 5-10 repetitions of this exercise. Gradually add more reps as you build strength in the psoas and core muscles surrounding them.
- The bar should be high enough that you can hang yourself with your arms fully extended and your feet in the air.
- If you don't have a pull-up bar, sit in a chair and lift your thighs from the seat. Try the exercise with the legs bent if you want to make it easier, or with the legs extended to increase the difficulty. Hold for 10-15 seconds, then lower your legs and repeat.
Method 3 of 3: Test and Protect the Psoas
Step 1. Evaluate the flexibility of the psoas with the Thomas test
Lie on your back on a bench or table. Approach the edge of the table and bring your knees to your chest. Keeping your back flat, extend one leg in the air and try to lower it over the edge of the table.
- If you have a contracted psoas, you will not be able to fully lower your leg. You may also find that you arch your back to compensate.
- It is not uncommon to find that the psoas on one side of the body is more contracted than the other. If you have an imbalance, work one side more than the other until the two sides are equal.
Step 2. Test the strength of your psoas
Stand against a wall and bend one knee to raise the leg. Use the wall to stay balanced and lift your knee up to your hips. Try to hold the position for 30 seconds.
- This way you also evaluate the strength of the supporting muscles, such as the buttocks. Repeat the exercise with the other leg.
- The psoas is a relatively strong muscle. You don't have to boost it just because it's contracted. If you can hold the position for 30 seconds, your psoas are not weak. If, on the other hand, you can't do it, hip flexor exercises can help.
Step 3. Take breaks when sitting for long periods
Sitting in your car or at your desk for hours can lead to contracted and shortened psoas. If you sit frequently, the psoas will weaken over time.
- If you're sitting at your computer for work, you just need to take a break to walk every hour or so. You may also want to consider using a standing desk so you don't always sit down.
- If you're on a long drive, stop every two hours or so so you can get up, walk, stretch your legs and hips.
